Do you experience headaches at the end of a workday? Although headaches are triggered for many reasons, this type can often be traced to muscle tension in the neck and shoulders. Here are a few tips for quick “fixes” that can help:

Tips to reduce neck and shoulder tension, and prevent work-induced headaches:

• Correct your posture: Ergonomic typing posture focuses on minimizing the strain on your muscles while you type. Here are a few easy tips: 1) Lower your chair until your feet rest firmly on the ground. 2) Make sure your lower back is well supported, or add portable lumbar support . 3) Move your keyboard about two inches above your lap, slightly sloped away from your body. Try an adjustable keyboard tray to make keyboard movement fast and easy. 4) Move your armrests out of the way while typing; either lower them, or move them to the side in order to prevent the tendency to raise your shoulders while typing.
• Move Your Computer Screen:  Craning your neck to the side, or holding it up or down causes strain in your shoulders and neck, overworking these muscle groups. For better placement, follow these easy rules:  1) Your monitor should be straight in front of you, centered on your body. 2) When sitting back in your chair, the front of your computer screen should be about 15 inches or an arm’s-length away from your eyes, where you can easily read without leaning forward or backward. 3) Make sure your monitor is directly at eye level; try adding a monitor or desk riser to increase to an appropriate height. You should never have to look up or down at your screen.
• Use a document holder:  Looking back and forth from your notes to your computer screen can strain the muscles in your neck and force your eyes to constantly refocus. Use a document holder to reduce this repeated, straining motion. Pull the document holder immediately next to your monitor, at an equal distance from your eyes as the screen.

Work-induced headaches are wearisome and significantly impact concentration and productivity.These helpful ergonomic tools, such as an adjustable keyboard tray or a document holder, can help reduce the muscle strain that often causes these headaches. Take the time to adjust your habits and equipment to prevent further pain or injury.

Filed under: Category Uncategorized | Tags: back support,eye strain,headache,keyboard tray,pain,productivity,Tips by christy